10 Tips for Better Sleep


Nowadays, a lot of people overlook the importance of sleep quality for better health and tonus. It is just as important as the right diet and exercise. Good sleep will help you to lose extra pounds and give you energy for a more effective workout. According to a new study, people on a special regime who sleep 8 hours a day can lose more pounds than those who sleep for 5 hours, although they take the same amount of calories and have the same physical load.

On the other hand, the negatives of bad sleep are even more. If you do not give your body the necessary rest, you risk becoming sick. Systemic dyspnea leads to low concentration, memory loss, physical fatigue, high blood pressure, diabetes, and heart attack. But you do not have to go there. You can help yourself and regulate your sleep without resorting to addictive sleeping medications that have side effects. How? With these easy to implement tips:

Forget the afternoon nap
It is scientifically proven that a long daytime slumber can confuse your inner clock and make it difficult to sleep at night. This does not apply to small 30-minute breaks. If you can afford to sleep several times in half an hour, try! If the afternoon nap does not affect your quality of sleep, you can safely allow it from time to time, yet every organism is different.

Bedtime and getting up at the same time
The human organism is subjected to “training.” If you are stubborn enough to create certain habits, it will not cause you any problems. Try to go to bed and get out of bed at the same time. At first, you will have to stay out of standing until late on weekends, but your body will gradually become accustomed, you will regulate your sleep, and you will not even need an alarm in the morning.

A glass of fresh milk at bedtime
Surely there is no one who has not heard of the beneficial influence of a glass of milk before sleep. But what is it due to? Milk helps regulate the production of the hormone melatonin in the body responsible for sleep. It also contains the amino acid tryptophan, which reduces the risk of diabetes and increases serotonin levels to be calm and happy before bedtime.

Avoid alcohol
While milk increases the production of melatonin, alcohol decreases it. This can cause upset sleep, snoring, even nightmares. The body needs more time to process alcohol, and its use at bedtime will not allow the body to rest.

Avoid caffeine
Our favorite drink can feed us in the morning, but its consumption late in the night stimulates the nervous system and the body can not adjust to sleeping, so forget about the coffee in the late hours. Caffeine breaks down for 6 to 8 hours, which means that after 15:00, it is not recommended to take it, especially if you suffer from insomnia. Here’s a solution – replace the second coffee with decaffeinated.

Say no to the late dinner
The most unhealthy habit that a majority of people have is eating at bedtime. This is harmful not only to sleep but also to the normal functioning of the whole organism. Among the effects is the onset of heartburn, nightmare, weight gain, increased heart attack, and heart problems. So, the next time you want to attack the refrigerator in the middle of the night, think well.

Do not overlook the appropriate temperature
Do you know which is the right temperature for good sleep? According to scientists, it is in the order of 18-20 °. Yet each organism is different and may need several degrees lower or higher temperature. Try to get the best one for you 2-3 hours before bedtime, before you ventilate the room. It certainly will not hurt.

Sports during the day
The undeniable fact is that people who exercise regularly have a good night’s sleep and feel more energized during the day. You do not have to choose a lot of strength training. Think about some activity that pleases you. You can even start with more walking during the day, and you will immediately feel the difference. Once your body is accustomed to a particular regimen (which usually takes 2-3 months), you will say goodbye to insomnia.

Reduce the light
Do not watch TV, close the laptop, do not touch the smartphone at least 2 hours before bedtime – they all emit a so-called blue light that will make it difficult for the body to sleep. You can silence the light in the bedroom and read a book or listen to relaxing music.

Use relaxing techniques
We will also offer you some relaxing techniques to help you adjust your sleeping body. The first is associated with breathing. Close your eyes and breathe as you work every subsequent inhalation is deeper and exhalation longer. The second is relaxing the muscles. Begin from your toes and relax each muscle on the body. Finally, finish the relaxation with visualization. Close your eyes and think that you are in a peaceful and beautiful place. Focus on the feeling that this place brings you. You will soon relax, and without feeling, you will sink into a blissful dream.

In conclusion, if you want to look and feel good, you have to make sleep regulation your priority. Even with just a few of the tips above, you will enjoy the benefits of good sleep, and you will find one of the keys to a healthy body and a strong spirit.